As some of us are doing the “push-up / sit-up” charity challenge YHC tried to incorporate those exercises for the old 2 quails with one coconut technique.

As the night before it rained and rained, mixed with leftover ice chunks… the swerkins did NOT go as planned with only 2 pax at a time instead of 4 (tried to keep finger tips intact)… audible to partner merkins.

Mosey through snowWait, OMAHA! Through the gate routine over and back x a lot. Continue mosey to back of park

Ring around ropey =(lunges and frog hops for the other 4 pax) all rotating through the large rope swing circuit twice.

Ascending curb bear crawl (Derkin)1-10 back and forth.

Mosey back, 40 min when by quick!!

Focused on our word for 2019:Went around COT: foundation, discipline, faith. -3rd F devotional “stop behaving” starting up lead by Stardust for 6 weeks. -New simplified schedule out, eliminating a few parks and consolidating tues/wed/thurs and Saturday schedule in portage and kzoo. Preparing for growth with leaders in place and doing a passion rather than a “task”.

COT:1) Naming and welcome to Charms! 2) Portage Saturday AO starting in 2 weeks 3) YHC had a goal to complete an hour workout of exercises that everyone had never seen. 90% success! Some will continue, and 2019 momentum building great!!

To coffeeteria for QSource #Language -Let your actions speak:You do not write your life with words. . . You write it with actions. What you think is not important. It is only important what you do.

To be able to help others, a man must first help himself. Have no regrets.

Picture yourself on an airplane taxiing out to the runway. Doesn’t the flight attendant always instruct the passengers that in the event of sudden Loss of pressure, apply your own oxygen mask before assisting others. Same as in life, you cannot help others until you, yourself has gotten right. We all present are getting right! A pleasure to lead you gentlemen. Until next time! -Peace -Iverson.

The Jester is the temptation of the flesh that hinders Acceleration. It is that one stumbling block (amongst the many available) that a man finds himself tripping over repeatedly before he turns Pro. No matter how strong his Routines are, if he fails to Prepare for his Jester he will not be able to Get Right. Unimpeded, the Jester will undo his hard work and destroy his proper personal alignment.

For me it’s getting right and spending reading time with the SkyQ, our creator. Especially this time of year remembering the blessing of Love and to be a kind blessing to others.

-Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. …..the HIM must also take measures to ensure that his own Guardrails are not crumbling while he is trying to help others build theirs.

Big weekend next weekend;Dec 14- 2nd F on 2nd F = rock climbing Dec 15- Beatdown then help a community member move places in kzoo 0900Dec 16- One Well Brewing 1330 for gift exchange with M & 2.0s.

With Rucks on our backs and no warm up needed, we jumped right in by teaming up with a 40 lbs bucket of salt. Teams of three took a turn bear hugging buckets and running across field. When PAX reached light pole they completed 5 bucket Squats then bear crawled back to other two PAX who were AYG on Mountain climbers. Rinse and repeat, this time other two PAX AYG on Merkins

Mosey to Playground

One PAX grabbed both 40 lbs buckets and Farmers Carried them well over 200 yards while remaining PAX complete a static circuit of Pull up holds, Planks, Dips, Squats. Also Threw in some flutter kicks for fun.

Once all PAX complete their 200 yard Farmer Carry. PAX took off on a Ruck while taking turns Farmer Carrying the buckets!

After 3 Reps of BMCSBolt 45’s with cinder block After 3 reps of BMCSColt 45’s with cinder block

Repeat until we reach Pear tree hill

Partner Up for B.O.M.B.S on pear tree hill. Pax 1 does exercise while Pax 2 runs up Pear tree Hill. Swap out and continue the exercise until each amount of reps are complete. alternating between hill sprints and Bernie Sanders each time up.

50- Burpees

100- Overhead Press with block

150- Merkins

200- Big Boy Sit-ups

250- Squats.

Mosey Half way back to flag.Bears & BlocksBear Crawl until block is between feet, reach back and pull block past your head, alternate arms.

Finished up with a quick around of Captain Thor1:4 Ratio- 1 Big Boy Sit Up 4 American Hammer

CoT – For the next week, each morning pray by asking God, what is Your purpose for me TODAY.

Welcome!!!! Quite a
ride so far this year, developing Men into Leaders and then Leaders leading
leaders day in and day out, challenging and encouraging the right way.

#HIM WITH LEGACY=

To reject passivity
and live intentionally, In a place of weakness that is where grace shine
through. We often are not good enough, but that is the beauty of
brotherhood…To stand together and do life together, away from isolation.

Bald Eagal: Mosey to swings (partner up) Groups of 4 – 1 pax completes 20 swerkins, the 3 other pax complete 2-3 pull ups at a time (supporting the pax in front) if needed and rotate through. Next pax up for swerkins while pull-ups continue.

Bonus Time!!! Half Hour of Ultimate Frisbee GR vs Kzoo. GR came out on top this time 5-4!!!

COFFETERIA was on point after the workout with everyone chipping to hava full spread of fruit, beagles, Donuts, beacon, apple cider, and of course BEER!!!

Why We still want to
be around for F3 12 months later:

Its been a great year
guys! I’m a horrible writer and I’m at a loss for words for how humbled and
joyful for the brotherhood that is forming here in Kalamazoo and Grand Rapids.
The deeper relationships in progress throughout west Michigan among men, is the
reason I wanted to bring F3 with me here from NC. To be honest, keeping
this silly thing called F3 going hasn’t been easy for anyone. But, frankly
nothing worth having in life comes easy and is maintained without constant
work. We started out with 3 guys at the neighborhood park for a Saturday
morning workout. I knew 2 others were HC’s but was entirely hopeful for
just 1 more from the neighborhood (that about 60 flyers went into paper boxes
the week before). NO ONE else came besides us 3, and 3 deer… and at
this moment, I knew it was going to take tons of work. To ask men to
challenge themselves, when they “already have commitments,” is a
great challenge itself. Dark Helmet Facetimed us before the
workout and gave the 2 FNGs (then named TickTock and Buzz) the
disclaimer that I’m an idiot and by NO means a professional. That was
amazing! TIckTock Splashed merlot TWICE, Buzz was nauseated, I
think because they had never experience uphill Bear Crawls. It was a
solid workout indeed, but even though I have this sickness of enjoying pushing
men to the brink physically, the fellowship is the glue and that is what I had
to push for the most. So why is F3 kalamazoo still here? Because of guys
taking a chance, then coming back a second time, becoming vulnerable to each
other about marriage, kids, work, things that we need help with, and overcoming
weakness to do so (but wait men are weak?!), stepping out to VQ when it wasn’t
perfect, building trust, constantly EHing others for the possibility of gaining
deeper friendship that help men be healthier, live stronger, live longer, and
love better. So, Fitness, Fellowship and Faith….3 words that represent so
much across the nation, building men in ways that they never imagined and I
personally can’t wait to see the end of chapter 2. Cheers! -Iverson

Bald Eagle: T-Claps to Iverson for bringing F3 to the Mitten!
When I first worked out with the Kalamazoo crew in March during a 34-degree
raining Saturday I knew they had the real deal going. Five pax from Kalamazoo
showed on Cinco de Mayo for the Grand Rapids launch – we would not be where we
are without them and are proud to call them brothers. In F3 lingo we’ve taken a
hybrid launch approach as a LEAP of a Mustard Seed, but we’ll always identify
ourselves as part of the Lake Effect (we get the snow to prove it) as we grow
F3 Grand Rapids. We were honored to be a part of celebrating F3 Lake Effect’s 1
year and look forward to continuing to grow our brotherhood together! – Bald
Eagle